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Muscle Building Routine
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Building Routine routine by bm1988 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Four day upper/lower split routine. Requires a gym with some basic machines and dumbells and barbell. Make sure to take required rest. Should take one hour or less
Routine detail
Mon
Upper Body A
Est. 50 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Machine Fly
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Tue
Lower Body A
Est. 55 min
8 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
2 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Plank
2 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Thu
Upper Body B
Est. 51 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Fri
Lower Body B
Est. 45 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Side Plank
2 Sets x 8 Reps
